“Fortunately, research suggests that your lifestyle-from the friends you interact with to the time you go to bed-has a huge impact on your heart,” says Marie Savard, MD a Philadelphia internet.

Over the next few posts, we will be covering 24 tips you can follow to keep your heart going strong for life.

Tip #1: Be A Sodium Detective. The average American woman digests 50% more than the daily recommendation of 2400 milligrams. Since most of our sodium intake comes from processed foods, women should be always carefully study the nutrition label on every package.

Tip#2: Hang Out With The Girls. Going out with your gal pals could be very healthy for your heart; just at much as hitting the gym. Researchers have found that lonely people have anywhere from 10-30 points higher blood pressure levels than those who are more sociable. Plus, this is a great stress reliever!

Tip#3: Eat a Baked Potato: Spuds have a lot of potassium which can offset the effects of sodium, According to a new study in the Archives of Internal Medicine, consuming twice as much potassium as sodium daily can reduce your reduce your risk by half of dying from cardiovascular disease. Since most Americans consume only half of the 4,700 mg that are needed, ladies, load up on potatoes which have 900 mg each and bananas which have 430 mg each.

Tip #4: Use Interval Training. If you are a gym goer and usually set your elliptical, treadmill, bike, etc. on the same level, mix things up. Use bursts of speed between steady paces. Researchers from Canada’s McMaster University found that just 20 minutes of interval training (alternating near maximum exertion with low intensity exertion) is just as effective at strengtening your heart as an hour of moderate exercise. Interval training is fantastic for your heart because it causes your heart to pump faster and harder which strengthens your arteries, accorind to Maureen McDonald, Ph.D.

These are really great tips to avoid being a woman who develops women’s heart attack problems. I will be sharing more heart healthy prevention tips in the next post.

To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newletter!

P.S. For more information about Vita Che, what I call the Roto Rooter for your arteries, visit my online nutrition store at http://699456.shopvitamark.com

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I know you will enjoy this article by Nina Kathryn Hauptman. In it, she discusses three things you can do to keep your heart healthy.

How to Prevent Heart Disease
http://www.mahalo.com/how-to-prevent-heart-disease

Heart disease is the leading cause of death in the United States. The good news is that it is usually preventable if healthy habits are adopted. It may take a bit of effort, but once you have learned how to prevent heart disease you can extend the length of your life.

Tip #1: Eat Right

Naturally, this is easier said than done. Most people tend to choose foods for their flavor rather than their nutritional value. However, it is entirely possible to have the best of both worlds in this case. Experiment with different recipes, or take a trip to a health-conscious restaurant for meal ideas.

Foods to Avoid
* Stay away from foods that are high in cholesterol, saturated fat and trans fat. Consume the following in moderation, or not at all:

1. Beef
2. Pork
3. Full-fat dairy
4. Eggs
5. Shrimp
6. Butter
7. Lard
8. Coconut oil
9. Palm oil
10. Excessive amounts of alcohol (over 1-2 drinks per day)

Foods to Embrace
* Many foods will actually lower cholesterol levels and improve heart function. Foods containing polyunsaturated fats, especially Omega-3′s, are very beneficial for your heart. Add the following to your diet:

1. Fruits
2. Vegetables
3. Fish
4. Beans
5. Walnuts
6. Almonds
7. Flaxseed oil
8. Canola oil
9. One to two alcoholic beverages daily (more is counteractive)

Tip #2 Get Moving

Getting adequate exercise is vital to heart health. Staying active will help remove excess weight and reduce stress, both of which are linked to heart disease. You don’t need to buy an expensive gym membership to get a good workout. You can go for a walk or a jog, opt for the stairs instead of the elevator, do household chores, or ride a bicycle. Experts recommend getting 30-60 minutes of exercise at least 4 days per week.

Tip #3: See Your Doctor

Your physician is the only one who can tell you what shape your heart is in. Get yourself screened annually. If your doctor notices any problems with your health, they will let you know and recommend a course of action. Going to the doctor may be scary for some people, but an office visit is not nearly as frightening as a trip to the emergency room because of a heart attack.

Other Tips:

* You can also help avoid heart disease by:

1. Reducing stress in your life
2. Not smoking
3. Maintaining a healthy weight

Conclusion:
Keeping your heart healthy is usually just a matter of taking care of your body. Eat right and exercise, and you will help not only your heart, but your overall health and appearance. Following the guidelines above will help you lose weight, avoid cancer and fight off infections in addition to bolstering your cardiovascular well-being.

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